Ball & Bum Combos

These two combos use the pilates ball to tone the glutes. You can also do all four exercises without ball if needed.

COMBO 1

1. Chair Pulses in Relevé

2. First Position Pulses in Relevé

GOOD FORM FOR THIS COMBO

Shoulders relaxed and down away from ears
Chest up and proud
Pelvis tucked slightly forward (versus sticking bum out backwards)
Heels lifted with balance in the balls of the feet (option to go flat footed if needed)
In exercise one, feet turned out and in exercise two, feet parallel

COMBO 2

1. Pilates Bridge

2. Elevated Bridge

GOOD FORM FOR THIS COMBO

Shoulders relaxed and down away from ears
Neck relaxed on mat
Abs engaged (contracted) to help support lower back
For second exercise, try to keep as much of the feet as possible on top of the ball (advanced modification of this exercise is to do single-leg)

RETURN TO ALL WORKSHOP EXERCISES

THE CURVEBUILDING SERIES

Each month, Corpão Fitness hosts pop-up workshops to teach unique training skills for women. These can be done at the gym, home or on vacation. The workshop focus always changes but the goal is always the same - to help you feel more confident in living an active lifestyle.

Interested in training more? Take the Sesenta Challenge.